The 2 EXERCISES that are more effective than walking and running after age 50: this is the correct way to do them

TO as we get oldermostly after the 50 years, it is natural that our body undergoes changes. Therefore, it is vital to give importance to physical activity and put into practice practice exercises that allow recovering the muscle loss correctly.

exist two strength activities which are more effective that walk and runbeing able to help us counteract the effect of aging and stay in shape after 50 years of age.

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The strength exercises They are an effective solution to the appearance of sarcopeniachallenging the progressive loss of muscle mass and strength.

By engaging key muscle groups, these two strength training which was announced by the Saber Vivir portal allow you to burn more calories after the 50 yearseven when at rest.

Planks to eliminate abdominal fat

Aging usually brings with it accumulation of fat in the abdomena common concern for many people who reach 50 years of age.

The ironsalso known as planks in English, they stand out as a complete exercise strengthens abdominal muscles and works other important muscle groups such as the back, shoulders, chest, quadriceps and glutes.

Physical activity: how to do planks

• Lie face down on a mat, with your palms resting on the floor under your shoulders.
• Bend your elbows and rest your forearms on the floor, making sure your shoulders are aligned with your elbows, forming a right angle.
• Keep your pelvis toward your navel to keep your back slightly arched. Raise your legs and against your glutes, supporting yourself on the balls of your feet and forearms.

• Hold the position for several minutes, trying to keep your legs, back and head aligned without raising or lowering your head.
• If you find it difficult, you can start by bending your knees and leaning on them instead of your feet. You can also do the plank version using your hands instead of your forearms, similar to the push-up position.

Squats for strong glutes and legs

The squats They stand as a fundamental exercise for strengthen the main muscles of the lower bodyfrom the glutes to the quadriceps, hamstrings, adductors, hip flexors and calves.

In addition, it is not only limited to this area, but also works the muscles of the core, that is, the central part of the body that includes the abdominals, lumbar, pelvis and the deep muscles of the spine, after 50 years.

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How to do squats?

• Stand with your feet slightly apart, a little more than hip-width apart.
• Move your hips back and lower your body as if you were sitting in a chair, keeping your torso upright, your back straight, your gaze forward, and your feet flat on the floor (without lifting your heels).
• Push up from your heels to return to the starting position, keeping your knees apart at all times.